Here’s a great routine that will take you 16 minutes to complete. I call it the 5 Round MMA Circuit.  Remember once you begin: No Excuses!!

The workout consists of 4 exercises (Burpees, Pull-ups, Squats: Bodyweight, Pushups) and 5 rounds. Complete as many reps for each exercise in the required time for each round.

Here’s the workout:

Round 1:
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Pushups x 60 seconds

Rest: 1 minute

Round 2:
Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Pushups x 45 seconds

Rest: 1 minute

Round 3:
Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Pushups x 30 seconds

Rest: 1 minute

Round 4:
Burpees x 15 seconds
Pull-ups x 15 seconds
Squats x 15 seconds
Pushups x 15 seconds

Rest: 1 minute

Round 5:
Burpees x 10 seconds
Pull-ups x 10 seconds
Squats x 10 seconds
Pushups x 10 seconds

Cool down

Move from one exercise to the next without stopping. There is 1 minute of rest between rounds. If you become stuck with an exercise, rest briefly and do your best to continue. If you run out of gas on the pull-up bar, try to hang from the bar for the remaining time instead of sitting down to rest.

Remember to write down your numbers in a workout journal, so the next time you complete this workout, you can compete to break your last record.

Beef & Rice StirFry
(Calories: 486, Carbs: 40g, Protein: 24g, Fat:16/per serving)
This recipe makes a single serving

Ingredients:

• 1 cup cooked whole grain brown rice (1/2 cup uncooked)
• 4 oz. Extra lean ground beef
• ¼ cup zucchini
• ¼ cup green or red bell peppers (I mix these)
• 1 tsp. Cinnamon
• 1 tbsp. Black pepper (I use 1.5 tbsp.)
• 1 tbsp hot sauce (I use 2 tbsp.)

(I like things a little spicier so you can decide to use the original ingredients or up it where I have to suit your tastes)

Directions:
1. Cook whole grain brown rice in water (do not add salt or butter/margarine), bringing to a boil and then set to low heat for 35mins

2. Brown 4oz of extra lean ground beef, strain grease when cooking is complete

3. In a little water (a few tbsp) StirFry the zucchini, green and red peppers

4. Combine beef and vegetables with cinnamon, black pepper and hot sauce, continue to StirFry all ingredients together while mixing well for 5 minutes

5. Serve beef and vegetables on the bed of brown rice

This meal not only has a great taste, but will help boost your metabolism and you will feel nice and warm inside (possibly sweating a little) for a few hours after eating.

Benefits of:
Cinnamon
Black Pepper
Hot Sauce

Give this meal a try and let me know what you think.

It’s you versus 2nd place.

The clock is ticking…let’s see what you got.

Preform this 5-exercise workout as a circuit. Complete one exercise after another, resting as little as possible. After you’ve finished the circuit, rest 90 seconds and then repeat.

1. Squat Jumps

(10 reps)
Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Dip your knees and lower your body until your thighs are parallel to the floor. Explosively jump as high as you can. When you land, squat and jump again (Video)

2. Pushups

(as many as possible)
Assume the classic pushup position, with your hands slightly beyond shoulder-width apart and your body in a straight line. Lower your body until your chest nearly touches the floor. Pause, and push yourself back to the starting position as quickly as possible. (Video)

3. Lunge Jumps

(20 reps per leg)
Stand in a staggered stance, your left foot in the front. Lower your body until your right knee nearly touches the floor. Jump and switch the position of your feet so your left leg ends up behind you. Alternate back and forth with each rep. (Video)

4. Pushups

(as many as possible; see exercise 2)

5. Skater Hops

(20 reps per leg)
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor, and then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right as you reach toward the outside of your right foot with your left hand. Reverse the movement back toward the left, landing on your left foot. (Video)